components of fitness & fitness testing

• Muscular Endurance


  The ability to use your muscles for a long period of time without getting tired
• What are the 11 components of fitness


  Co-ordination

  Cardiovascular Fitness

  Muscular Endurance

  Muscular Strength

  Balance

  Agility

  Flexibility

  Power

  Speed

  Body Composition

  Reaction Time
• What is muscular strength ?

  The ability to exert a large amount of force in a single maximum force
• What is balance?


  The ability to retain your centre of mass over a bass of support
• What is reaction time?


  The time between the presentation of a stimulus and movement
• What is cardiovascular fitness?


  The ability to use your heart and lungs for a long period of time without getting tired
• What is flexibility?


  The range of movement at a joint
• What is co-ordination


  The ability to use 2 or more body parts at the same time
• What is speed?


  The rate at which you can complete a task or distance
• What is power?


  speed x strength
• What is agility?


  The ability to change direction quickly and under control
• What is Body Composition?

  The proportion of body weight that is bone,muscle and fat
• What are some sporting examples that require cardiovascular fitness?

  football

  netball

  basketball

  long distance running
• What are some sporting examples that require muscular endurance?

  1500m run

  netball

  football
• What are some sporting examples that require flexibility?

  gymnastics
• What are some sporting examples that require co-ordination?


  cricket

  tennis

  basketball
• What are some sporting examples that require speed?

  100m sprint

  badminton

  tennis

  javelin
• What are some sporting examples that require power?

  javelin

  shot put
• What are some sporting examples that require agility?

  rugby

  netball

  football
• What are some sporting examples that require body composition?

  high jumping
• What are some sporting examples that require muscular strength?

  weight-lifting
• What are some sporting examples that require reaction time?

  100m sprint (start)
• Health


  A state of complete mental, physical and social wellbeing :not merely the absence of illness or infirmity
• Fitness


  The ability to meet the demands of the environment
• Exercise


  A form of physical activity which maintains or improves health and/or physical fitness
• Performance


  How well a task is completed
• Fitness Test for Agility:

  Illinois Run Test
• Fitness Test for Power:

  Vertical Jump Test
• Fitness Test for Cardiovascular Fitness:


  Cooper Run
• Fitness Test for Flexibility:


  Sit & Reach Test
• Fitness Test for Co-ordination:

  Ball to Wall Test
• Fitness Test for Muscular Endurance:

  1 Minute Sit Up Test
• Fitness Test for Balance:

  Stork Test
• Fitness Test for Reaction Time:

  Ruler Test
• Fitness Test for Speed:

  30m Sprint Test
• Fitness Test for Muscular Strength:

  Hand Grip Dynanometer
• Purpose of warm up:


  Gradually increases heart rate

  Reduces the risk of injuries

  Increases core temperature

  Prepares the mind
• Purpose of cool down


  Reduces lactic acid

  Reduces the risk of soreness and stiffness in the muscles

  Stops blood pooling